Let’s talk about bowel movements. We all get through them, but some of us more than others, which makes us wonder what's normal. So, how often should you have a bowel movement? We asked Dr. Jonathan Kung, Nouri's medical advisor and gastroenterologist at Mount Sinai, to get the answers to our questions, and then some. Read on for the full scoop on poop. (Spoiler: Two or three times a day is fine, but as long as you poop often.)
How often should you poop in a day?
Here's a range of what's considered normal - some people have multiple bowel movements a day, around three times a week. The key is that your bowel movements are consistent and regular. So, if you reliably empty your bowels every other day, you're doing well; the same goes for people who go twice a day.
Still, Dr. Kung says "on average, 2 to 3 soft stools per day is best," so if you're trying to stay on top of your poop game, that's the goal. (Note: If you experience sudden changes in the color, frequency, or consistency of your stools, you should see your doctor.)
What factors can affect your poop cycle?
So why is there such a large normal range? Well, it turns out there are four main factors that influence how often (or not) you have a bowel movement.
1. Diet
Experts tell us, "What you put into your intestines plays a big role in your bowel movements." Specifically, a high-fiber diet is the key to better bowel movements, while meat and processed foods may Slowing down your poop cycle and, in some cases, even causing complete constipation.
2. Sleep
Maintaining a regular sleep cycle has many benefits, and improving digestive health is one of them. According to Dr. Kung, "A regular sleep cycle of 7 to 8 hours in adults will keep intestinal motility normal by lowering stress levels, thereby reducing the amount of cortisol produced by the body." If sleep deprivation is causing unhealthy, you may Constipation or diarrhea can occur—and both are bad.
3. Stress
We’ve already touched on this, but if quality shut-eye has a positive impact on your poop cycle and reduces stress, it stands to reason that stress is a major factor in the entire equation. In fact, "stress can affect your eating habits and directly affect your gut health, [which is why] maintaining low stress levels is important for normal gut function and motility," says Dr. Kung. receive.
4. Gut Microbiome
Yes, the gut microbiome (sometimes called flora) is very important to digestive health. But, um, what is the gut microbiome? Basically, the gut microbiome is a fancy term that refers to the various bacteria found in the gut. Ideally, these microbes would live together in perfect harmony...but alas, that's not always the case. According to Dr. Kung, “The billions of bacteria living in our gut play a huge role in how we metabolize food and form stool, [and] a diverse gut microbiome leads to a healthier, more regular of bowel movements." So if you're having trouble with your bowel movements, it could be a sign that your gut bacteria are imbalanced. (More on how to handle this later.)
How to maintain a regular poop cycle?
We've outlined potential poop cycle issues (dare we say poop blenders?) but some solutions are more intuitive than others. Here, you can make an outline of actionable lifestyle changes to improve regularity and support your overall digestive health.
1. Maintain a balanced diet
As mentioned earlier, fiber-rich foods will help get things going, while the extra protein in meat will support you. (Sorry, keto friends.) That said, there’s no need to eliminate meat from your diet—just don’t overdo it, and be sure to eat whole grains.
2. Get at least seven hours of sleep every night
If you've been staying up late and not getting enough sleep, you may want to rethink your daily routine. Lack of sleep can cause stress, and stress can mess up your gut—so if you want your digestive system to run like a well-oiled machine, it's wise to aim for 7 hours a night.
3. Find ways to reduce stress
At the risk of sounding like a broken record, stress is bad for your gut. Getting enough sleep is a must, but it's not always enough to address increased stress levels. Therefore, doctors recommend seeking other ways to reduce stress, such as exercise or therapy when needed.
4. Maintaining a Healthy Gut
A whole host of things can affect the delicate balance of flora in your gut—genetics, medications, and diet, to name a few—and a messed-up microbiome can manifest itself in a number of ways, including Problems with your bowel movements and regularity. For this reason, Dr. Kung recommends taking a daily probiotic containing Lactobacillus and Bifidobacterium to help resolve the problem.
